Completed my graduation run today. At 60 yrs old and never having run before I am really pleased with myself. Looking forward to the future - even invested in a treadmill (currently winging its way to me!!!). So unbelievable - a year ago a visit to the gym would have involved avoiding the treadmills at all costs.

Completed W9 R3 on Saturday with my wife. Really proud of our journey from W1 where we found running for 1 minute a struggled to W9 where we completed 4.6km in 30 minutes. The App was amazing and helped motivate me through the tough runs; with Jo Whiley's help. Next goal - complete 5k in 30 minutes. Thanks you for the inspiration, can I have my graduate badge please?

I have actually completed my full training with the help of Jo on podcast in May and even attempted a 5k race! Never in a million years would I think I could run for so long and I have surprised my friends and family too. Very Happy

I ran w9r3 on Thursday. Still can’t quite believe it. Looking forward to going out tomorrow morning and wondering what it will fell like not to have Laura tell me what to do. Need to give some thought to what my next goal is 🙂. Still felling a bit of the afterglow from thursdays achievement!

Thank you for your support I can’t quite believe I have graduated and that I have enjoyed running so much having always believed that running wasn’t my thing. I’ll be doing it till I drop. This app is life changing.

Gimme, gimme, gimme! I'm so, so proud of myself for completing this programme. At times it was tough, at times it was fun (hello Mr Adrenaline) and it was always rewarding. It's no exaggeration to say this changes your life, attitude and gives you the motivation to think of other areas where you need to improve like nutrition, hydration, sleep and generally being more positive. If you stepped out without positivity I'd wager you'd struggle to get to graduation. That's where the forum comes in. With its diverse members sharing and supporting one another, it's hard not to be affected, and that too I've taken into my life on the whole.

Would I recommend C25K to my friends after this? Already have, to anyone who'll listen. 😀

I've made good friends👭 through the forum who I now follow on Strava. Despite never meeting them, I care about them, their progress, their day and their wellbeing, so this forum had given me so much more than a physical fitness.

So, thank you all here at C25K for everything you doo to make this all happen. Apologies to any one I miss.

Hi, I completed wk9 run3 on Friday and am amazed at what can be dobe over such a short period of time. I ran race for life with my daughter on Sunday and it felt great. I'm going to take a look at the after couch to 5k post now if I can find them. Please can I gave my graduate badge too? Thanks!

I've done it! Week 9 run 3 was yesterday and I carried on and did 5k (in 45 minutes, and not all ran, but it was 5k). I'm planning my first parkrun for Saturday. I feel so much better for this and I can't believe after struggling in week 3 so much I can now run for 30 minutes.

I have just finished W9R3. It was slower than the last run & I had to go really slow to keep my pulse under 174. I’m really pleased with myself & have to accept that there’ll be good & not so good days. I’m worried that I’m not actually doing 5km yet. I would love some advice

I hadn't told a soul bar husband and children, I also haven't posted on the site because I didn't want to jinx myself. This was my 2nd attempt at C25K and I didn't want to fail. This site has been my absolute companion for the last 10 weeks and I couldn't of done it without you. Thank you!

Hiya. Just done my graduation run this morning. Actually ran a personal best of over 3.5k and I could have done more. Not bad for 58 yo who hadn't run since his teens. Thanks for all the support you and my fellow posters have given over last couple of months. How do I get my badge ?

Hi oldfloss ..I did it ..I am glowing with pride and sweat lol ...I would like to thank you all from the bottom of my heart for all the encouragement and support you have given me ...If I could bag up this feeling and give it you as a gift I would ...Thank you thank you so much x😊😊😊

Coventry parkrun this morning... Week 9 run 3 done! Actually 40 minutes of running then a power walk before a sprint finish, total 44 minutes! I was 580th out of 612 so not fast hehe! 😀 Thank you to all the C25K admin team for all the support and guidance which has been VERY much appreciated! Looking forward to my shiny badge 😀😀😀😀 xx

​Hi Oldfloss, I just ran my final week 9 run! Thanks so much to you and all the admins for your hard work, support and encouragement. I wouldn't have made it this far without this forum and all the advice. Thank you

Yay! Graduated this morning! Could I have my badge please 😊😊😊🏆🏆. This forum has been so helpful and supportive. And I’m definitely going to stick around for motivation over the next few weeks. Think I’m going to need it 😀

Yippee!! I’ve done it! 🤗 So pleased and proud of myself. Completed my W9R3 today. I’m finally a runner at the ripe old age of 55!

It’s hilarious... but my partner doesn’t know, I’ve been getting up at around 5 am for the last 2 months to do this programme and he has no idea! I would love the certificate to show him what I’ve been up to whilst he’s still been sleeping!

This app has been amazing! 👌🏽✨ I could never have done this without it. Thank you 😘

Hello! I have completed W9R3 this morning! I am thrilled and looking forward to keeping up the habit of running 3x a week. I’ve enjoyed it so much and been so successful that my husband started the program last week and is currently out on W2R1.

Hi Oldfloss, I’m pleased to report that I was able to complete the programme yesterday (running with my son on Father’s Day) so was a fantastic present and day. Thanks again for all your help and guidance along the way (particularly with the beach running) !!🏃‍♂️🏃‍♂️🏃‍♂️🏖😘

Hi Oldfloss, I hope you are recovering from that nasty bite you got the other day. I completed R3W9 this morning, my graduation run, no hurry but if you send me my graduation badge, put on it "Alan Morrison has successfully run 30 minutes", if you can't put my full name on it then my username Almorr will do.

Awesome feeling to have graduated yesterday after astounding myself by running for 30 mins three times. This is such a brilliant programme and I am so grateful to everyone for their support - reading the forum every morning really keeps me going.

Lots of choice there... the main thing is consolidation..the new running legs and the stamina and strength need to continue to build up; runs for fun, thirty minutes in there obviously...enjoy a few runs for pure joy... new routes and shorter runs too

Congratulations and very well done If you check out the reply above....consolidation is very important.... and the link to, what next, gives you lots of ideas too. The thing is that the more runs you do, you get even stronger... and distance increase gently and easily... and sometimes even speed

Hi, Completed week 9 on Friday with my 4th just over 5k run . Planning to keep running week 9 again for several weeks (4 to 5?) before trying the next three podcasts. Clearly got something wrong as I don't think I've got Graduate next to my name - not that it matters !

Some good ideas there..try varying your routes and times for consolidation . The +podcasts are very challenging but fun...and when you are ready.. ju-ju- s 10 K plan on Bridge to 10 K forum is absolutely excellent. We shall watch for your posts on your progress.